Exercise

Time (minutes) Required

How to do it properly

Walking – the most popular exercise

Minimum time of 20 minutes then you should increase slowly to 40 minutes for best results

Walk long and briskly, swing your arms, pull in your stomach, take long strides.

Jogging – one of the hardest for non-exercisers; your legs will get sore at the beginning. Run only 3 times a week and never 2 days in a row.

Minimum 15 minutes

Beginners should walk first before jogging. That is start then stop, walking briskly between each run. As your wind improves, increase the proportion of running to walking, until you are running the entire time.

Bicycling (outdoor/stationary) – it is easier on the legs and joints than running/jogging or any jumping sports.

Minimum time 20 minutes

If you use stationary, listen to music as you go along. If outside, wear helmet.

Swimming – it is easy on your joints and bones and exercises all the skeletal muscles in your body. It is almost impossible to injure yourself while swimming.

Minimum 20 minutes

Swim as far as you can the first day, then add a lap or a few more minutes every time. You can vary your strokes between crawls, breast stroke, and backstroke.

Jumping Rope – this can be addictive and is one of the most exertive.

Minimum 12 to 15 minutes

Go through he skipping motion for a while without the rope; then gradually begin using the rope.

Dance – all dance is a terrific exercise as long as you dance continuously and vigorous. Dance classes are a good choice for people who don’t like exercising alone.

Minimum 15 minutes

Choose your class carefully, especially for a beginner because some teachers work their classes rigorously, not really considering the various levels of the students.

Cross-country Skiing – this is one of the most demanding sports; it uses a great number of muscles

Minimum 15 minutes

This is something you cannot do everyday. It’s best to do this in conjunction with something else.

Jumping Jacks – like jumping rope it is one of the calisthenic exercises that can work your heart up to a training rate in a very short time

Minimum time 12 to 15 minutes

It’s one of the exercises to do with music, perhaps with friends, as part of a longer workout.

Rowing – this is one of the strenous sports.

Minimum 15 minutes

You can row by yourself or with a friend, or with a rowing team. If you like being in a lake or a river this is a great sport.

Figure Skating – this can be highly demanding exercise.

Minimum 20 minutes

Try to find rinks or ponds that aren’t too crowded so that you can give yourself a workout without running into people. When you concentrate on your form you use your stomach and buttock muscles as well as your leg muscles, and the overall toning effect is quite good.

Roller Skating

Minimum 20 minutes

Like figure skating, when you skate quickly, but steadily with control, over a long period of time, you get aerobic benefits. This is another good exercise with friends.

Canoeing and Kayaking

Minimum 15 minutes

Like rowing, these can be highly aerobic if you are not just paddling along, but really working over 15 minutes. You have to be near water if you’re going to choose this as your activity.